Gym Core & Posture — Session 17

55-minute beginner strength workout for core & posture, designed for gym training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust resis

Duration

55 min

Difficulty

beginner

Equipment

gym equipment

Muscle groups

back, biceps, core, glutes, hamstrings, quads

Exercises

1. 1. Hack squat machine

   2 sets · 8-12 reps

   Keep back supported and move through comfortable depth. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Leg press

   2 sets · 8-12 reps

   Keep lower back supported and avoid locking knees. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Cable wood chop

   2 sets · 8-12 reps

   Rotate through torso with control and avoid yanking. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Lat pulldown

   2 sets · 8-12 reps

   Pull bar toward upper chest without leaning far backward. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Cable biceps curl

   2 sets · 8-12 reps

   Keep upper arms steady and avoid swinging. Rest 45-90 seconds between sets; use a load that allows controlled technique.

6. 6. Barbell Romanian deadlift

   2 sets · 8-12 reps

   Hinge back with bar close to thighs and neutral spine. Rest 45-90 seconds between sets; use a load that allows controlled technique.